Cashew Pumpkin Dip, Vegan and Gluten-Free

The best recipe for Cashew Pumpkin Dip
cashew pumpkin dip gluten free vegan recipe

Pass on the pile of candy and dive into a bowl of Cashew Pumpkin Dip this Halloween!  It’s secretly healthy and tastes just like pumpkin cheesecake!  Dip into it with apple slices, pretzels or spread onto graham crackers for a delightful snack…or just eat it by the spoonful like I did 🙂

This recipe takes only a few minutes to make.  Simply blend creamy cashew butter, pumpkin, maple syrup and spices until fluffy.  Cashew butter is a mild tasting nut butter that works well in recipes.  It’s also super buttery, which makes for a decant dessert!  Cashews are a great source of zinc, biotin, iron, potassium and magnesium.  They also provide protein and monounsaturated fat, making this a snack that will keep your glucose levels in check and in turn preventing sugar cravings.  Sugar cravings and Halloween are a bad combo!

cashew pumpkin dip gluten free vegan recipe

Cashew Pumpkin Dip

The best recipe for Cashew Pumpkin Dip
Course Breakfast, Dessert, Side Dish, Snack
Cuisine American, Gluten Free, Vegan
Prep Time 5 minutes
Total Time 5 minutes
Servings 8
Calories 122kcal
Cost $


  • 1 can pumpkin
  • ¼-1/3 cup pure maple syrup
  • ½ cup cashew butter
  • ½ teaspoon pumpkin pie spice
  • ½ teaspoon cinnamon
  • pinch sea salt
How many Ounces Are in a Cup?
How many Grams are in a Cup?


  • Place all ingredients in a food process or high-speed blender. Puree until smooth and creamy.
  • Serve with apple slices, pretzels and graham crackers 🙂


P.S. Leftovers make a tasty topping on whole grain toast for breakfast 🙂
Head over to for more healthy snack ideas including snacks for work, snacks for kids and high-protein snacks 🙂


Calories: 122kcal | Carbohydrates: 11g | Protein: 3g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 3mg | Potassium: 112mg | Fiber: 0.4g | Sugar: 6g | Vitamin A: 20IU | Vitamin C: 0.04mg | Calcium: 20mg | Iron: 1mg
Cristina C. RD LDN
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